A: activation – 2 sets
10 childpose Y raise
30 sec cardio @mod
5/5 SL RDL hold (5″ hold each reps)
15 sec cardio @hard
B: practice – 6 mins
6-weeks-goal session
C: 3 sets
4 snatch grip RDL @31X1 @75-80%
4 wtd double box dips @31X1
90-120″ rest between rds
D: for time – TC: 15′
10-9-8-7-6-5-4-3-2-1
strict pull up
1-2-3-4-5-6-7-8-9-10
hspu
E: 5 mins finisher
50 T2B
remaining time: max distance run / max cal row
Week 6: day 37 Wu: 2 rds 10 pvc circle 10 wall sq 10 cat camel Then 2 rds 10-15 m hswlk / bear wlk 5 sq snatch A: Find your Snatch max 10 min B: Régi csibészek E3x4 7 fsq choose weight 10-12 shspu/ hspu/ pike push up 40-60 du C: Zsér…
1. General warm- up + 2 sets + 10 snow angels + 5 HRPU + 80m shuttle run + 8 cossack squats 2. AMRAP 8′ * 21 cals row * 21 pull-ups /kipping,butterfly, jumping pullup/ * 21 db DB front squats Rest 3′ AMRAP 6′ * 15 cals row * 15 C2B or Jumping C2B…
WU: 3-5’ gymnastic 3 slow rounds: – 15m monster walk – 15 Banded good morning – 5 bb pcl + press – 5 kang squat A: Turkish get up 5 rds 3-5/3-5 reps climbing weight B: Metcon 4 rds 12 drop squats 12 alt dumbell push press 16-22,5/7,5-15 kg 20 cal cardio 12 alt…
Week 4: day 27-28 Wu: 3 min rope jump 2 rds: 10 walking lunges 10 pvc pass through 10 squats 10 hrpu A: Partner Party 10 rds: 15 cal row 15 wall ball 8 rds: 12 dumbell thruster 16-22,5 / 10-15 kg 12 push up 6rds: 14 cal row 14 front rack dumbells…
1. SMR + Shoulder Mobility /T-spine extension, shoulder- hip extension/ https://youtu.be/wW-GAz2CTCM 2. 2 sets: * 5/5 Face up chinese plank + knee raise * 10 Hand release push- ups * 10/8 Cals row * 8 Shoulder taps in HS hold or Push- up hold pos. 3. 10 rounds for time ¤ 30 m Farmer Carry @moderate…
A: OTM 9′ 8 Scapula pull up 10 Get up Jhonnie 12 burpee B:3 sets of Tempo OHS, climbing [5151] Open: PVC , Technic BB, women BB Rx: 30-40-50 kg C: „Isabel” 30 Squat Snatch Rx: 60/40 kg Open: Power Isabel chose wieght D: For Time Rx: 60/40kg Open: Choose weight: 40/25 30 push jerk 30 clean 30 bar facing burpee 15-15-15…
